The Best Foods To Eat Before A Marathon

If you're taking part in this year’s London Marathon, you'll need a healthy meal plan too! Kickstart your marathon training with these healthy foods

Taking part in this year’s London Marathon? With it being only a few weeks away, you’ve probably got your marathon training plan down to a tee, but what about your eating plan?

It’s important to fuel your body with the right foods in the lead up to a marathon to give it the strength it needs to get you through the race. Running for 26 miles straight will put a great deal of strain on your body, it’s an endurance test after all! Therefore, it’s essential to pack it full of body-boosting nutrients in advance so that you have enough energy to make it across the finish line.

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Eating the right foods at the right times, over the course of your training sessions will help to build up your stamina. Preparation is key when it comes to running a marathon. Sticking to a diet of nutrient-rich foods will help prepare your body for the gruelling task it’s about to undergo, so it’s important to plan your eating regime before you set off, making sure that you conserve enough energy before the start gun goes off. The best nutritious snacks will release slow bursts of energy throughout the race, giving your body a boost when it needs it most.

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Stock up on protein

Protein helps to build and repair muscles, so stocking up on protein-rich foods before and after a long run is a great way to strengthen and repair any damaged muscle tissue following intense training sessions. The best protein foods to stick to during your training include lean meats, poultry, fish, eggs, nuts, dried beans and dairy products that are rich in amino acids.

Carbohydrates

A mixture of carbs and protein is important when it comes to building up endurance for a marathon, but carbs are particularly good when it comes to releasing energy. Loading up on carbs before your run will stock up your energy sources, allowing the body to release slow bursts of energy at the point when your muscles begin to feel tired. Carbohydrate-rich foods like potatoes, pasta, rice and certain fruit and veg are perfect snacks to stock up before the race, to keep those energy levels high.

Keep to low GI foods

A top tip before starting a long run is to eat foods that are low in GI carbohydrates, particularly a few hours before starting the race or an intense training session. Studies have shown that eating low GI foods approximately two hours before long running sessions help to fuel the body with energy, whilst keeping blood-sugar levels on an even keel. This means means you'll able to run for much longer. Fruit, oat-based cereals, pasta, low-fat yoghurt and nuts are ideal foods to guzzle before the race begins.

Stick to plain foods

To avoid an upset tum during a marathon, ensure you stick to plain foods that will settle a nervous stomach. Avoid high-fibre, spicy foods that could cause bouts of bloating or diarrhoea, and stick to plain dishes like pasta with tomato sauce or wholegrain rice with chicken or veg, to avoid any embarrassing and unsettling outbursts!

Keep hydrated

You’ll lose a significant amount of sweat during any marathon race or training session, so it’s important to keep the body fully hydrated before, during and after your run. Make sure that you drink enough water before the race begins. The recommended intake is around one litre of water for every 1,000 kcal you burn, so be prepared and drink enough before setting off. During the race, ensure that you have access to small sips of water, to replenish any fluids and electrolytes that are lost during the race. After the race or training session, there’s an important 30-minute window where the body needs a replenishing carbohydrate fix. A fruit smoothie or chocolate milk recovery drink will work wonders, giving the body a much-needed energy boost after enduring its mammoth workout session!

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